how to raise HDL levels?

[sirbadass]

what can i do to raise my HDL levels? mine are too low (36). i have a few supps, but what about whole foods? which whole foods contain good cholesterol? thanks.

 

[mrzap]

Start supplementing with omega 3 fish oils and flax oil. Add more fiber to your diet, maybe in the form of a fiber supplement if you have to. Eat less red meat. Try replacing red meat meals with fish like salmon. Add some moderate cardio into your workouts.

It is more a ratio and diet thing than a food that contains HDL as your body makes it.

 

[mrzap]

and try to keep your bodyfat in check

 

[sirbadass]

Ok thanks mrzap. i don't do any cardio at the moment. i do supp with omega-3 fish oils and flax seed. i do get some fiber (whole oats, does brown rice count?) but prolly not enough. why do you say eat less red meat? i love red meat, oh well.

also, is it true that HDL is involved in producing the hormones in your body? if so, that means I better get it up asap! thanks.

 

[sirbadass]

my bf is about 15% at the moment... i didn't plan to start cutting until next month or so.

 

[mrzap]

Add some psyllum husk powder to get some extra fiber. Red meat has a lot of saturated fat which tends ot increase LDL.

 

[faller]

You can try adding some mono-unsat fat as well (ie olive or canola oil, natty pb) also.

 

[faller]

Oh, straight cholesterol is involved in hormone production. HDL, LDL, and VLDL are huge molecules call "lipoproteins" and are not actually "cholesterol" itself, although they do contain a percentage of it.

 

[sirbadass]

thanks again faller.

 

[chordz]

Drink one beer a night. No shit! It will lower ldl and raise hdl.